SATURDAY
CrossFit 262 – CrossFit
Metcon (Weight)
10min EMOM:
Lift Off + Snatch
Front Squat + Split Jerk (5x(2+1))
Metcon (Time)
3 Rounds:
400m Row
1 Round of DT (155/105)
Friday Monster Mash
CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
6 minutes of:
20 Single Unders
10 Alternating Bird Dogs
5 Down Dog – Up Dog
:20 Pigeon/side
10 Butt kickers
8 Air Squats
8 Ring Rows
4 Alt. Ring Assisted Pistols
Metcon
Metcon (Time)
For Time:
200 Double Unders
50 Butterfly Sit Ups
50 Weighted Step Ups (53/35)(24/20)
5 Rope Climbs
100 Double Unders
25 Toes to Bar
25 Burpees
3 Rope Climbs
50 Double Unders
10 GHD Sit Ups
10 Pistols
1 Rope Climb
Optional Finisher
Metcon (No Measure)
3 Rounds
10 Bent over barbell rows (supine grip)
15 Banded tricep extensions (squeeze at bottom!)
Friday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands.
3:00-4:00 of Slow Bike or Rolling (during Intro!)
Into…
2 SETS
10 Step-Back Groiners + Air Squat*
10 Alt. Elbow Punches
5 Full-Grip Front Squats (for warm-up, really drive up in full grip)
10 Alt. Sit-Thrus**
5 Close-Grip Push-ups (:02 pause at the top)
Strength
Front Squat (8-8-8-8-8)
Alternating EMOM with a 45 second plank or handstand hold
Workout
“POINT BREAK” (Time)
FOR TIME
9-7-5-15-12-9
Goblet Squat 53/35
Burpee
RX+
Front Squat 95/63
Bar Facing Burpee
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
2 ROUNDS
5/5 Single Arm DB Bent Over Row
10 Frog Jumps
10 Alt. Cossack Squats
Workout
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1 – MAX Wall Balls
MIN 2 – MAX Farmer’s Hold
MIN 3 – MAX DB/KB Seesaw Bent Over Row
MIN 4 – MAX Hollow Hold
Score is total number of Wall Balls!
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
PARTNER WARM UP
AMRAP x 8 MINUTES
P1: Step Ups → Up-Downs → Box Jumps
P2: 2 ROUNDS
10 Push Press
10 Air Squats
20 Mountain Climbers
Strength
Push Press (5-5-5-5-5-5-5)
EVERY 1:15 x 7 SETS*
5 Push Press
*Start at a light weight a build to a moderate weight.
Workout
Metcon (Time)
FOR TIME
15-12-9-6-9-12-15
Push Press (75/55)
Up-Down Box Jumps (24/20)
-15:00 Time Cap-